Ironwill2008 V3.0

[storm1507]

Great work as usual Bill.

I have learned to love a hard leg day. But, I still hate the next few days after one.

[Kcabo]

solid workouts. impressive lunges as usual, will be checking back for some squat PRs

mirin' home gym and meal pics as always.

[ironwill2008]

Bill, the other amusing aspect of this is that one can go to ebay and pick up those "never opened" or "used once" DVDs for 5 bucks or less.

LOL. I've even seen some of that stuff at yard sales, Bob.

Slick advertising, coupled with peoples' desire for instant gratification with little/no effort on their part, makes for a multi-billion-dollar industry of selling "Get-Fit-Quick" schemes/pills/powders/potions. The O35 is already beginning to see posts from suckers buying into these scams.

Great work as usual Bill.

I have learned to love a hard leg day. But, I still hate the next few days after one.

Thanks, Will; I had a good day, and plan to cap the week with another one later today.


Leg DOMS is probably the worst; no movement can be made without being reminded of the previous workout!

solid workouts. impressive lunges as usual, will be checking back for some squat PRs

mirin' home gym and meal pics as always.

Hey, thanks, K. I'm working hard to keep moving forward, even if it's just in small increments.

[ironwill2008]

This session marks the end of the training week as well as the end of this 3-week segment. Today's training was:

Romanian Deadlift
bar x15 W/U
135x5 W/U
225x3
275x3
315x3
365x3
400x2 like a ton o' bricks

Alternate Dumbbell Curl
30x10 W/U
45x8
45x8
50x5

Dips
bw +45x8
bw +45x8
bw +45x7

Took me an hour to work my way through here. I bumped up Romanians by a nickel, and that top set felt like there was a '56 Buick on each end of the bar. I got a decent double, but a 3rd rep was nowhere to be found today. I also bumped the 4th set from 345 to 365 in order to keep the jump up to that top set a bit more manageable.

Curls remained as they were, but form was okay. I'll stick with 50s for a while longer.

Picked up a tough rep on Dips. One more, and I'll hit reps-across and a ticket to add some weight.

That's it for this go-around. I'll rest over the weekend, then hit a light deload workout on Monday. Of course, Sherman will be my journal MC next week in an effort to maintain a modicum if interest in this thread during the light training for the week.

Post-WorkOut meal was an opportunity for me to stuff my face with a plate of pasta and marinara, a 1/4-pound grilled sirloin burger, some green beans, and a glass of milk.

[TaRockula]

This session marks the end of the training week as well as the end of this 3-week segment. Today's training was:

Romanian Deadlift
bar x15 W/U
135x5 W/U
225x3
275x3
315x3
365x3
400x2 like a ton o' bricks

Alternate Dumbbell Curl
30x10 W/U
45x8
45x8
50x5

Dips
bw +45x8
bw +45x8
bw +45x7

Took me an hour to work my way through here. I bumped up Romanians by a nickel, and that top set felt like there was a '56 Buick on each end of the bar. I got a decent double, but a 3rd rep was nowhere to be found today. I also bumped the 4th set from 345 to 365 in order to keep the jump up to that top set a bit more manageable.

Curls remained as they were, but form was okay. I'll stick with 50s for a while longer.

Picked up a tough rep on Dips. One more, and I'll hit reps-across and a ticket to add some weight.

That's it for this go-around. I'll rest over the weekend, then hit a light deload workout on Monday. Of course, Sherman will be my journal MC next week in an effort to maintain a modicum if interest in this thread during the light training for the week.

Post-WorkOut meal was an opportunity for me to stuff my face with a plate of pasta and marinara, a 1/4-pound grilled sirloin burger, some green beans, and a glass of milk.

Cool pics...

[Kcabo]

Strong alt dumbbell curls. That might be one the exercise my body has refused to progress on over the years

[DivaJana]

Congrats on the progress. This is by far one of the most motivational journals I've ever read!

[doughnutgut]

Shoulders built like trucks Bill.

Awaiting Sherman selfies.

GJBM.

[acrawlingchaos]

Bodybuilding isn't for everyone, and that's how it should be, IMO. Those who stick with this sport for years are different from the average joe. Not necessarily better than joe average, just different.

You're right, it isn't and that's how it should be. As I pick up more and more clients, I find that most people want to just be able to move and do the things they enjoy again. We're a mixed lot... and besides, becoming muscular and aesthetic would lose some appeal if everyone was able to succeed effortlessly at it.

Romanian Deadlift
bar x15 W/U
135x5 W/U
225x3
275x3
315x3
365x3
400x2 like a ton o' bricks

Monster RDL. Out of curiosity, do you start these off the floor or off the pegs? Was it 405 x 3 you are looking to get on this run?

[ironwill2008]

Cool pics...

Thanks. We started putting pics in towards the middle of my first journal here in an effort to break up the monotony of what was otherwise just a wall of numbers.

Strong alt dumbbell curls. That might be one the exercise my body has refused to progress on over the years

Thanks, K. 50s are right at (or probably a little bit over !) the limit of my ability.

The tough part about advancing them (and most other dumbbell exercises, for that matter) is the 5-pound jumps. If the increments were smaller, progression might be a bit more steady.

I've looked at Plate Mates (small magnetic weights that can be attached to micro-load dumbbells in small increments), but never got around to actually trying or buying any.

Congrats on the progress. This is by far one of the most motivational journals I've ever read!

Thanks, DJ; I appreciate the comments.

If I can motivate others to work hard to improve, then I'll consider this journal a success.

Shoulders built like trucks Bill.

Awaiting Sherman selfies.

GJBM.

Hey, Leigh, thanks. Delts have always been a tough body part for me to improve, but they've slowly responded from working them consistently for a long period of time.

Sherman is waiting in the wings to make his appearance on Monday.

You're right, it isn't and that's how it should be. As I pick up more and more clients, I find that most people want to just be able to move and do the things they enjoy again. We're a mixed lot... and besides, becoming muscular and aesthetic would lose some appeal if everyone was able to succeed effortlessly at it.

Anything of value is going to have a price tag of some sort attached to it. Some people are willing to pony-up and pay the price, and others, well, not so much.

Monster RDL. Out of curiosity, do you start these off the floor or off the pegs? Was it 405 x 3 you are looking to get on this run?

Thanks, Jeff.

While I never allow myself, right before a set, to think, "Geez; that's gonna be heavy," I was a little bit surprised at how heavy the bar actually felt yesterday after I strapped-up and lifted it off the pegs.


And yes, as above, I lift the bar off the pegs, and take a half-step back away from the rack. Each rep of RDLs starts and ends with the bar at dead-hang (if I'm lucky!).


RDLs are just such an excellent exercise; I feel the stretch from my glutes all the way down to my heels. I credit just about all of my hamstring development to them.

[terman1]

Hey Bill, I know I haven't been around much with a busy schedule but I just wanted to stop by to wish you and the family a happy holidays. I plan on things getting back to a more 'business as usual' pace for me some time after new years and also plan on getting back to journaling again sometime soon. I hope all is well.

[ironwill2008]

Hey Bill, I know I haven't been around much with a busy schedule but I just wanted to stop by to wish you and the family a happy holidays. I plan on things getting back to a more 'business as usual' pace for me some time after new years and also plan on getting back to journaling again sometime soon. I hope all is well.

Hey, Terrence, hello! RL can really eat up some clock, for sure. Glad to hear you're getting back in the groove; be sure to let me know when you re-open your journal.

Happy holidays to you too, brother.

[-=FLEX=-]

In before next deload.

Solid work on the RDLs


Back again......for now.

[storm1507]

Nice job on bumping the RDL's up.

Enjoy your deload...good timing.

[BergMuscle]

What good timing on the deload. Enjoy.

Looking forward to Christmas Sherman pics.

[ironwill2008]

In before next deload.

Solid work on the RDLs


Back again......for now.

You just made it in under the wire, Jim. And RDLs were heh-vee. 405x3 is gonna be a challenge, especially since I stalled dead at 2 reps last time around.



LOL @ "for now."

Nice job on bumping the RDL's up.

Enjoy your deload...good timing.

Thanks, Will; I'm working hard to keep RDLs moving forward.

Indeed, deload timing always seems to work out just right.

What good timing on the deload. Enjoy.

Looking forward to Christmas Sherman pics.

Thanks, Dan, and I agree on the timing thing; coincidence or otherwise, it always seems to work out just right.

Sherman is awaiting his Christmas gifts ( which will involve bacon in some way! )

[ironwill2008]

S'up, brahs. I'm Sherman, and I don't see any reason to put out any more effort than Bill did on this light deload workout, so I'm taking it easy too.

Http://columbuscockerrescue.com Please help if you're able.

If Sherman has the lead-off spot, that can only mean one thing--it's deload week, when I lift light weight for moderate reps and just take it easy overall. The idea is to get some exercise in while not loading the joints, muscles, and attachments to a point where they require any recovery, thus allowing those tissues some extra rebuilding time off from heavy (for me) training. Today's training was:

Dumbbell Squat
50x10 W/U
80x8
80x8
80x8

Chinup
bw x8
bw x8
bw x8

Standing Dumbbell Press
40x8
40x8
40x8

Walked through the session in about 20 minutes or so. I liked the different 'feel' of the DB Squats, and may consider working them into my regular routine at some point.

The other two exercises warrant no further comment; no between-set rest was required, so none was taken.

Not much else to add here. I'll 'rest' tomorrow and then do a light workout on Wednesday comprised of a few exercises to be determined on the spot.

PWO meal was my wife's handiwork, a pair of egg "cups," with eggs and veggies cooked in a muffin pan, some bacon, toast, and a glass of milk.

[DivaJana]

Good to see Sherman doing well. It's my deload week as well. Know that feeling of finishing a workout in less than 30 mins.

Food looks great as always.

[ironwill2008]

Good to see Sherman doing well.

Thanks, DJ. He had his monthly visit with his groomer on Friday, and he's as pretty as a picture.

It's my deload week as well. Know that feeling of finishing a workout in less than 30 mins.

LOL. I've had people PM me and ask what's the point!

Food looks great as always.

Thanks; I'll pass the compliment along to my wife.

[BergMuscle]

Hi, Sherman!

Love the PWO meal setting!

[ArchAngel'73]

You timed that deload perfectly, Christmas week, good job!

I noticed dat dur deadlift too.... .

You having the grand kids over for the holidays or going out Will?

I wish you a Merry Christmas brother.

[hazto]

Merry Christmas to you and your family Bill.

[doughnutgut]

Smiley bacon faces.
Sherman.
Deloading EXACTLY the right time.
Dumbbell squats.

Great session Bill. Enjoy the holidays.

Already appreciate a deload even now as a still learning noob. My body can only take so much and I am not afraid to admit this.

Hope Sherman enjoys his bacon prezzie.

[ironwill2008]

Hi, Sherman!

Love the PWO meal setting!

LOL. When I came to the table and saw the plate, I knew that was one meal that would get posted in here for sure!

You timed that deload perfectly, Christmas week, good job!

I noticed dat dur deadlift too.... .

Deload timing was purely a coincidence; some things just work out all by themselves!

RDLs got heavy in a hurry; in a couple of weeks I'll be right back up to where I stalled previously. I'm thinking that whenever that occurs, I'll probably move back to conventional Deadlifts for a while.

You having the grand kids over for the holidays or going out Will?

I wish you a Merry Christmas brother.

Some of both, Brian. We're hoping the weather remains good enough to allow safe travel for everyone. I't snowing here right now, but the Accu-Guess Forecast says it's not supposed to accumulate.



Merry Christmas to you too.

Merry Christmas to you and your family Bill.

Thanks, David, and the same to you and yours.

Smiley bacon faces.
Sherman.
Deloading EXACTLY the right time.
Dumbbell squats.

Great session Bill. Enjoy the holidays.

Thanks, Leigh. I hope you enjoy the holidays as well.

Already appreciate a deload even now as a still learning noob. My body can only take so much and I am not afraid to admit this.

Hope Sherman enjoys his bacon prezzie.

I remember when the topic of deloading was first brought up to my by my mentor way back in the day, I just couldn't get my brain wrapped around the idea that "loafing" for a week was a good thing. Lucky for me that I just did what I'd been doing all along--blindly following his instructions, and training as he directed. Deloading on schedule, next to always maintaining good form, has been the main reason why I'm into my 21st year of consistent training, and never having had a gym injury other than a couple of minor dings.


Sherman will do well during the holidays; he loves all the attention from the kids.

[irongrandpa]

Bill, doing squats with a hex bar has the same feel as DB squats, I like to rotate them in for a change in the routine. Merry Christmas!

[ErikTheElectric]

Merry Christmas Bill. Strong training like always.

I hope it's a good holiday for you and your family.

[Lou1se]

Merry Christmas to you and the family! 2014 is gonna be a ripper year. I can feel it in my bones

[DivaJana]

Merry Christmas to you and your family, IW.

[medjen]

Merry Christmas, Bill

[ironwill2008]

Merry Christmas, everyone.

Bill, doing squats with a hex bar has the same feel as DB squats, I like to rotate them in for a change in the routine. Merry Christmas!

I think a hex/trap bar would be a better way to perform that lift; it would be easier to implement, and COG would be easier to control.

Merry Christmas!

Merry Christmas Bill. Strong training like always.

I hope it's a good holiday for you and your family.

Thanks, Erik. And Merry Christmas to you too.

Merry Christmas to you and the family! 2014 is gonna be a ripper year. I can feel it in my bones

Thanks! Merry Christmas to you and yours, Louise.

I agree; the coming new year will be a good one.

Merry Christmas to you and your family, IW.

Thanks, DJ. Merry Christmas to you and yours too.

Merry Christmas, Bill

Thanks, Jen. Merry Christmas to you too.